Wednesday, October 18th

A1) SL Romanian DL
4×8 each
A2) Cossack Squat
4×8 each

B) 3 Rounds:
-10 Hollow Rocks
-10 V-ups
-10 Sec Hollow Hold

Rest 1 min between sets, attempt to do the set unbroken

C) 3 Rounds For Time:
-15 Thrusters (95/65)
-10 Bar Facing Burpees

*11 Min Time Cap


Tuesday, October 17th

A) Back Squat
-16 Min to bild to a heavy 5 Rep

B) 18 Min AMRAP
-10 RKB Swings
-10 Wallballs
-10 T2B/K2C
-5 Pull-ups
-500m Row

**Attempt to transition from T2B into pull-ups w/off coming off the bar
If don’t have pull-ups move directly to the row after the T2B/K2C


Monday, October 16th

A1) Push Jerk 5,5,3,3 build to a tough last set
A2) Barbell Lunge (Step forward then push back) 4 x 10 alternating (5 each leg)

B) The Nimble Sasquatch
For time:
2 Squat Clean and Jerk
1 Ring Muscle-Up
4 Squat Clean and Jerk
2 Ring Muscle-Up
6 Squat Clean and Jerk
3 Ring Muscle-Up
8 Squat Clean and Jerk
4 Ring Muscle-Up
10 Squat Clean and Jerk
5 Ring Muscle-Up

14 minute time-cap

Level 1 – 65/45# for Clean and Jerk (can be power) 3,6,9,12,15 Ring Rows instead of MU
Level 2 – 135/95# for Clean and Jerk (can be power) 2,4,6,8,10 Pull-ups instead of MU
Level 3 – 165/115# for Squat Clean and Jerk


Friday, October 13th

A) Front Squat
3×2@ 90%
2@ 95%

Friday the 13th!!
3 Rounds For Time:
– 13 situps
– 13 pullups/jumping pull-ups/ring-rows
– 13 pushups
– 13 air squats
– 13 power cleans 75/55
– 13 push presses 75/55
– 13 snatches 75/55
– 13 kettlebell swings 70/53
– 13 ring dips/box dips
– 13 box jumps/step-ups
– 13 toes to bar/knees to chest
– 13 burpees
*20 Min Time Cap


Thursday, October 12th

A) Power Clean + Hang Power Clean
5,5,3,3,2,1

* Building to a heavy single

B) 18 Min AMRAP
– 400m Run/ 500m Row
-12 Box Jump overs
-8 Hang Squat Cleans (95/65)
-4 MUs/ Bar MU/ Pull-up/ Ring Row
*Scale last movement to fit your skill set


Wednesday, October 11th

A) Back Squat
12 Min EMOM (3 Sets)
1-80%x3
2-85%x2
3-90%x2
4- Rest

*Have all weights around you before starting so you can quickly add weight for your next set and maximize the rest

B) 5 Rounds For Time:
-9 T2B/ K2C
-8 KB Swing
-7 Burpee

12 minute time-cap


Tuesday, October 10th

A1) Strict Press 3×5 @70-80% of 1RM Strict Press
A2) Split Jerk from Rack 3,3,2,2,1
*building to a tough single, not a 1RM

B) 15 Min EMOM
1- 15/12 cals on rower or 45 sec
2- 12 Pull-ups/ C2B
3- 20 Wallballs

Scaled Option
1 – 35 Sec Row
2- 5 Pull-ups or 8 Ring Rows
3- 10 Wallballs

C) 2-3 Sets
-30 Sec Plank
-45 Sec flutter kicks
-25 Sit-ups


Monday, Oct 9th

A1) 200m Jog/ 250m Row x 4
A2) Barbell Good Mornings 4×8
directly into
A3) Barbell Reverse Lunges 4×8 p/ leg

*Part A is not for time, establish a good pace on your run or row, short rests between your barbell sets.

B) Dead Sprint
For Time
10 Deadlifts
20 DUs
8 Deadlifts
40 DUs
6 Deadlifts
60 DUs
4 Deadlifts
80 DUs
2 Deadlifts
100 DUs

10 Minute Time-Cap
Level 1 Deadlift at 135/195 and SUs (same reps as DUs)
Level 2 Deadlift at 185/145 and SUs (same reps as DUs)
Level 3 Deadlift at 225/175 and DUs


Friday, Oct 5th

A1) Deadlift 5,5,3,3,2
A2) Push-ups 5 x ME

B) 3×3 Min AMRAPS w/
90 Sec Rest between

-8 Power Snatches (75/55)
-8 Bar Facing Burpees

For Total Rounds and reps,
start next AMRAP where you left off from the previous one.


Thursday, October 5th

A1) Step-ups 3 x 8 each leg
A2) Ring Rows 3 x 8-12 reps

B) For Time:
-60 Box Jumps(24/20)
-50 KB/DB Snatch
-400m run/ 500m row
-40 Thrusters (45/35)
-30 RKB Swings (70/53)
-400m run/ 500m row
-20 Backsquats (135/95)
-10 Clean & Jerks (135/95)

20Min Time cap